PS100 Elliptical Owners Guide

8/14/2019 PS100 Elliptical Owners Guide

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Elliptical Owner's Manual

truefitness.com / 800.426.6570 / 1.636.272.7100


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In 1981, Frank Trulaske

launched TRUE Fitness,

and began manufacturing

hand-crafted treadmills.

His teams obsession with

quality has propelled

TRUE to the top of

the fitness industry

and has created one of

Americas oldest, largest

and most respected

fitness equipment

manufacturers.

Over the years,TRUE has designed,

developed, patented and

fabricated many new cutting-edge

innovations for their products. Such

advancements include ground-

breaking new features, state-of-the-

art manufacturing components, and

technological breakthroughs.

While TRUE has

expanded its line of

products, intensive

quality control standards

guarantee excellence

in every phase of

production. This

results in the finest

products available in the

marketplace.

TRUE is the choice

for workouts among

beginners, rehab patients

and top athletes world-

wide.

Today TRUE Fitness

offers a full line of premium

elliptical trainers, treadmills,

upright and recumbent bikes, and

flexibility equipment.

Thank You For Selecting TRUE

Our original

goal was to build

the worlds best

fitness equipment,

and today we

believe were

doing it!

-F T


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PS100 Elliptical Owners Guide 1

Review for Your SafetyImportant Safety Instructions

When using the PS100 elliptical, basic precautions should

always be followed, which include the following:

Obtain a medical exam before beginning any exercise program.

If at any time during exercise you feel faint, dizzy, or experiencepain, stop and consult your physician.

Read and understand all instructions and warnings prior to use.

Obtain proper instruction prior to use.

Inspect the PS100 elliptical for incorrect, worn, or loose

components and do not use until corrected, replaced, or tightened

prior to use.

Do not wear loose or dangling clothing while using the elliptical.

Care should be used when stepping on or off the elliptical.

Read, understand, and test the emergency stop procedures before

use.

Do not exceed maximum user weight of 350 lbs.

Keep children and animals away.

All exercise equipment is potentially hazardous. If attention is not

paid to the conditions of equipment usage, death or serious injury

could occur.


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PS100 Elliptical Owners Guide2


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Quick Start

Just Get OnAnd Ride!

Starting Up

The best way to learn to use the PS100 elliptical is to keep

pressing keys to see what happens explore it at your own pace.

workout selection, and workout time.

Enter your workout parameters and press , or

immediately press for a quick start into a manual

workout.

At any time during your workout, change workouts by pressing a

program key.

The elliptical will retain your workout data for about 15 secondsafter you stop pedaling.

Press the Change Display key to change the workout data

display.

ChangeWorkouts

At Any Time

PausingYour

Workout

Changethe Display


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Table of Contents

Quick Start ....................................................................................................................3

1. Riding Your Elliptical ..............................................................................................5

2. The Display..............................................................................................................12Describes each key and data display feature

3. Pre-Set Workouts....................................................................................................16Details on basic exercise modes

4. Heart Rate Control.................................................................................................20

Foolproof heart rate feedback workouts

5. Designing an Exercise Plan...................................................................................26

6. Care and Maintenance..........................................................................................34

Keeping your elliptical in the best possible shape

7. Elliptical Specifications.........................................................................................36Operational and physical attributes of your elliptical


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chapter one

Riding Your Elliptical

I T C:

G Cb

H R B E

U C S

C H R

Chapter 1: Riding Your Elliptical

Chapter 2: The Display

Chapter 3: Pre-Set Workouts

Chapter 4: Heart Rate Control

Chapter 5: Designing an Exercise Program

Chapter 6: Care and Maintenance

Chapter 7: Elliptical Specifications


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Breathing

Heart Rate Based ExerciseChapter One: Riding Your Elliptical

MonitoringYour

Heart Rate

not breathe enough, which reduces their exercise capacity and

comfort. You might want to try breathing more deeply and more

frequently to see if it helps your exercise regime.

The PS100 elliptical has two ways to monitor your heart rate:

via radio.

Although your elliptical will function fine without using the

heart rate monitoring feature, this type of monitoring gives you

valuable feedback on your effort level. Chest strap monitoring also, which is the mostadvanced exercise control system available.


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Using the Chest StrapChapter One: Riding Your Elliptical

Chest StrapHeart RateMonitoring

When you wear a Polar or compatible transmitter strap, the

elliptical will display your heart rate as a digital beats-per-minute

The transmitter strap should be worn directly against your skin,

their bra line.

Some moisture is necessary

between the strap and your skin.Sweat from your exercise works

best, but ordinary tap water may

be used prior to your workout if

desired.

More Information about

Heart RateAn average 30-year-old might

have a resting heart rate, when

sitting totally still for several

minutes, of 65. During hard

exercise that can be sustained

for 10 to 15 minutes it might

be around 140 continuously.

A maximum heart rate that

requires maximal exercise for

several minutes to attain is 185.

A 30-year-old in good shape

might have a resting heart rate

near 55, and might exercise for

20 minutes at a heart rate of

160.

A world-class distance

runner or professional cyclistmight have a resting heartrate near 45.


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ContactHeart Rate

(CHR)

The contact heart rate system lets you monitor your heart rate

without wearing a strap.

Gently grasp the contact heart rate pads. When the system detects

your hands, a red heart will appear in the Heart Rate field of thedata display and will flash in time with your heart beat. During

this time, the system is analyzing and locking in your heart rate.

Within about 15 seconds, your digital heart rate in beats per

1. Exercise with smooth body motions.

2.

3. Grip the pads lightly, not tightly.

4. Make sure your hands are clean, free of both dirt and hand

lotions.

5. When using an HRC workout, it is best to use chest strap

monitoring. These workouts work best with the extra accuracy

gained from a chest-contact heart rate monitoring system.

Contact Heart RateChapter One: Riding Your Elliptical

For BestResults


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chapter two

The Display

I T C:

Y D

T U P

T L P



Chapter 3: Manual and Pre-Set Workouts






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Your DisplayChapter Two: The Display

The elliptical display has two jobs: to let you control the elliptical

operation, and to give you feedback about your workout. The

controls are simple and designed to be foolproof; its hard to

press a wrong key. You can monitor eight different kinds

of physiological data, and your workout progress is tracked

graphically by the center matrix display


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MEs:Your

MEsrate.*

Progr

essDisplay:

Showsyourprogress

andw

orkloadprofile

throughyourworkout.

T

eDisplay

ime:Team

ountoftime

remainingin

yourworkout.I

f

youpress

,thisbecomes

elapsedtime:howlongyouve

beenworkingout

sofar.*

Distance:anestimate

ofyourwalkingor

runningdistancefora

comparableamountof

caloriesexpended.*

HeartRate:In

beatsperminute

Calories:Anestimate

ofyourcalories

burned.Tisdoesnt

includeyourbasal

metabolicrate,

whichisabout72

caloriesperhourfora

150-poundperson.*

WorkLevel:T

e

selectedwork

out

level.

RPM:Yourpedal

cadence.*

Watts:Teamountofmechanical

powertheellipticalisreceiving

fromyourexercise.Tisisnotthe

sameastheamountofpoweryour

bodyisusing,sincetheaverage

personisonlyabout20%efficient

atgeneratingmechanicalpower.*

Upper PanelChapter Two: The Display

*Pressin

gtheChangeDisplaykey

switchesthereadoutfromthetopvalues

tothebottomvaluesandwilllightupthe

LEDsofthevaluesnowbeingdisplayed.If

youpressandholdtheChangeDisplay

keyforonesecond,thedisplaywillenter

ScanM

odeandswitchbetweenthetwo

setsofv

alues.


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Lower PanelChapter Two: The Display

Start:

Startsa

workout

Random:

Generates

adifferent

programprofile

eachtime

TeDisplay

Cruise

Control:SelectsConstantHeart

RateC

ontrol.Ifalreadyinaworkout,

selectsCruiseControlHRCandyour

curren

theartratewillbecomeyourtarget

heartrate

Pre-setWorkouts:

Selectsdesired

programprofile.Workload:A

djusts

workloadupand

down.Keysrepeat

ifhelddown.

Enter:Acceptsthe

currentdataentry.

Num

eric:Used

fordataentry

inw

orkout

setu

p.Duringa

wor

kout,usedto

changeworkload

bye

nteringa

num

ericvalue

and

pressing

.

Clear:

Zeros-out

current

dataentry.


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chapter three

Pre-Set Workouts

I T C:

H W W

W P



Chapter 3: Manual and Pre-Set Workouts






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How Workouts WorkChapter Three: Pre-Set Workouts

Pre-SetWorkouts

: this mode changes workload in roughly 10-watt

increments. The incline can also be adjusted by the user.

This workout can be user modified at any time.

the workout creates a different workout profile

each time you press the key.

: the workload gradually rises until

you reach the middle of your workout time, then

gradually decreases to the end.

: a warm-up stage increasing to a

steady-state workload for the majority of the workout,

then a cool-down at the end.

: four work intervals separated by four

rest intervals.

Multiple levels are available to change the difficulty of a workout.

The workload intensities expand and contract depending on the

level.


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Constant HRCChapter Four: Heart Rate Control

TRUEs HRC workout lets the elliptical monitor your relative

exercise intensity by way of your heart rate, then automatically

adjust the workload to keep you at your desired exercise intensity.

Your heart rate is a good measure of your bodys exercise stress

level. It reflects differences in your physical condition, how tired

you are, the comfort of the workout environment, even your dietand emotional state. Thus, using heart rate to control workload

takes the guesswork out of your workout settings.

Consult your physician before using heart rate controlled

workouts for advice on selecting a target heart rate range. Also,

it is important to use the elliptical for several workouts in the

Manual mode while monitoring your heart rate. Compare yourheart rate with how you feel to ensure your safety and comfort.

You need to wear a heart rate monitoring chest strap to use HRC.

See the Monitoring Your Heart Rate section in Chapter 1 for a

guide to proper usage.Note that it is not recommended that you

use the contact heart rate system for heart rate control workouts.


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HRC Options and InformationChapter Four: Heart Rate Control

Types of

HRC

Maximum

Heart Rate

and Target

Heart Rate

The PS100 elliptical has two types of HRC:

pick a target heart rate, and the ellipticalwill control your workout from the very beginning so

that you reach your target within five to seven

minutes.

while in any workout, set yourcurrent heart rate as your target by pressing a single

key.

Remember to check with your physician before beginning anyexercise program. He/She can help determine an appropriate

target heart rate. Medications often affect heart rate.


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Target Heart Rate ChartChapter Four: Heart Rate Control


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chapter five

Designing anExercise Program

I T C:

T F.I.T. C D

U F.I.T. C

Eb M F

W S T









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The F.I.T. Concept DefinedChapter Five: Designing an Exercise Program

The workout portion of your exercise program consists of three

major variables: Frequency, Intensity, and Time.

Frequency: How Often You Exercise

You should exercise three to five times a week to improve your

cardiovascular and muscle fitness. Improvements are significantlysmaller with less frequent exercise.

Intensity: How Hard You ExerciseIntensity of exercise is reflected in your heart rate. Exercise

must be sufficiently rigorous to strengthen your heart muscle

and condition your cardiovascular system. Only your doctor canprescribe the target training heart range appropriate for your

particular needs and physical condition.

Start with exercise that stimulates you to breathe more deeply.

Alternate days of moderate and easy exercise to help your body

adapt to new levels of exertion without unnecessary strain.

Inability to maintain a smooth, rhythmic motion suggests that

your speed and/or elevation may be too great.

If you feel out of breath before you have exercised 12 minutes,

you are probably exercising too hard.


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The F.I.T. Concept DefinedChapter Five: Designing an Exercise Program

As your fitness level improves, you will need to increase your

workout intensity in order to reach your target heart rate. The

first increase may be necessary after two to four weeks of regular

exercise. Never exceed your target heart rate zone. Increase the

workload to raise your heart rate to the level recommended byyour doctor.

METs

One MET is the amount of energy your body uses when you'reresting. If a physical activity has an equivalent of six METs, itsenergy demands are six times that of your resting state. The MET

is a useful measurement because it accounts for differences in

body weight.

Time: How Long You Exercise

Sustained exercise conditions your heart, lungs, and muscles. Thelonger you are able to sustain exercise within your target heart

range, the greater the aerobic benefits.

To begin, maintain two to three minutes of steady, rhythmic

exercise and then check your heart rate.

The initial goal for aerobic training is 12 continuous minutes.

Increase your workout time approximately one or two minutes

per week until you are able to maintain 20-30 continuous minutes

at your training heart rate.


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In addition to monitoring your heart rate as you exercise, be

certain of how quickly your heart rate recovers. If your heart rate

is over 120 beats per minute five minutes after exercising, or is

higher than normal the morning after exercising, your exertion

may be too strenuous for your current level of fitness. Reducingthe intensity of your workout is recommended.

The age-adjusted target heart rates indicated in the chart in

can affect the exercise heart rate appropriate for you.

Consult your doctor to establish the exercise

condition before beginning any exercise program.

Warm-Up: Slow and Deliberate Exercise

You are not warmed up until you begin to perspire lightly and

breath more deeply. Warming up prepares your heart and othermuscles for more intense exercise and helps you avoid premature

exhaustion. Start slowly, exploring different workloads until you

can comfortably sustain your pace.

A good suggestion is a minimum of three minutes. Perspiration

on your brow is a good indicator of a thorough warm-up. The

older you are, the longer your warm-up period should be.

Using The F.I.T. ConceptChapter Five: Designing an Exercise Program

BeginningYour

Exercise

Program


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Using the F.I.T. ConceptChapter Five: Designing an Exercise Program

Workout: Brisk and Rhythmic Exercise

The workout trains and conditions your heart, lungs, and

muscles to operate more efficiently. Increase exercise in response

to your heart rate to train and strengthen your cardiovascular

system. Concentrate on moving your arms and legs smoothly.Move naturally and avoid jerking motions that can cause pulled

muscles, sprained joints, and loss of balance.

Cool-Down: Slow and Relaxed Exercise

Cooling down relaxes your muscles and gradually lowers your

heart rate. Slowly reduce your workload until your heart rate isbelow 60 percent of your maximum heart rate. The cool down

should last at least five minutes, followed by some light stretching

to enhance your flexibility.

Beginning a Fitness Program

If you cannot sustain 12 continuous minutes in your target heart

rate zone, exercise several times a day to get into the habit ofexercising.

Try to reach and maintain 60-65 percent of your maximum heart

rate. Alternate exercise with periods of rest until you can sustain

12 continuous minutes of exercise at 60-65 percent of yourmaximum heart rate.


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Establishing and Maintaining FitnessChapter Five: Designing an Exercise Program

If you can sustain 12 but not 20 continuous minutes of

exercise in your target heart rate zone:

Exercise three to five days a week.

Rest at least two days per week.


rate with moderate rhythmic exercise.

to two minutes per week until you can sustain 20 continuous

minutes.

If you can sustain 20 continuous minutes in your target heart rate

zone, begin to increase the length and intensity of your workout:

Exercise four to six days a week or on alternate days.


rate with moderate to somewhat hard exercise.

Exercise for 20-30 minutes.

Consistent aerobic exercise will help you change your body

composition by lowering your percentage of body fat. If weight

loss is a goal, combine an increase in the length of your workouts

with a moderate decrease in caloric intake. For weight control,how long and how often you exercise is more important than howhard you exercise.

EstablishingAerobicFitness

MaintainingAerobic

Fitness

WeightManagement


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Weight & Sports TrainingChapter Five: Designing an Exercise Program

Exercise four to five times a week.


rate with moderate exercise.

Exercise for 30-45 minutes at 60-65 percent of your target heart rate.

Consume most of your dietary calories at breakfast and lunch,and eat a light dinner. Do not eat close to bedtime.

Exercise before meals. Moderate exercise will help suppress your

appetite.

Take exercise breaks throughout the day to help increase

Exercise four to five days a week. Alternate exercise days and intervals

of hard to very hard exercise with easy to moderate exercise.

Exercise for 30 minutes or longer.

these strategies are intended for average healthy

adults. If you have pain or tightness in your chest, an irregularheartbeat, shortness of breath or if you feel faint or have any

discomfort when you exercise, Consult your physician

before continuing. Remember, every workout should begin with awarm-up and finish with a cool-down.

Sports

Training


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How to Care for Your EllipticalChapter Six: Care and Maintenance

Your PS100 elliptical doesnt require any routine maintenance,

including lubrication. Keeping it clean is the most important task.

Perspiration should be wiped from the

control console, arms, contact heart rate pads, and shrouds.

Wipe down your PS100 elliptical once a week with awater-dampened soft cloth. Make sure to remove any debris

from the footskate track. On the contact heart rate pads, use a

between the edge of the overlay panel and the console, as thismight create an electrical hazard or cause the electronics to fail.

Expert service and maintenance at a reasonable cost are availablethrough your factory-trained, authorized TRUE dealer. The dealer

maintains a stock of repair and replacement parts and has the

technical knowledge to meet your service needs.


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chapter seven

Elliptical Specifications

I T C:

P S









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SpecificationsChapter Seven: Elliptical Specifications

Power Source Self-Generating

Frame Robotically Welded Steel

Finish Powder Coat

Footpad Surface Plastic

Portability Front Transport Wheels

Display Type LED

Keys Membrane Switches

Data Readouts Time, Work Level, Distance, Watts, RPM, METs, Heart Rate, Calories

Message Center 16 Character Alphanumeric

Contact Heart Rate 4 Sensing Pads

Telemetry Heart Rate Wireless

User Defined N/A

Fitness Tests N/A

Entertainment CSAFE Power Ready

Communications N/A

Diagnostics Display, Speed Sensor, Keys, Heart Rate, D/A Channel

Safety Easy Rear Entry and Exit

Resistance Range 25-450 Watts

Maximum Workout Time 99 Minutes

Regulatory Approvals UL, CSA


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Documents

PS100 Elliptical Owners Guide